CrossFit
Bench Press
Work to a Heavy Set of 3
90% of Heavy set: 3×3
For time:
30 Handstand Push-ups
3 Rope Climbs
50 Push-ups
3 Rope Climbs
70 Wall Ball Shots
3 Rope Climbs
90 Double unders
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Competitor 1
For load:
Every 1:00 for 10:00
1 Jerk (from the back)
(add 10lbs/5lbs every set)
Pause Clean (:03 BK)
Work to a Heavy Single
90% of Heavy Set: 3×1
Bench Press
Work to a Heavy Set of 3
90% of Heavy Set: 2×2
(follow every set with 1 Legless Rope Climb)
AMRAP 12:00
3 Handstand Push-ups
6 Ring Dips
9 Pull-ups
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Competitor 2
For load:
Every 1:00 for 10:00
1 Jerk (from the back)
(add 10lbs/5lbs every set)
Pause Clean (:03 BK)
Work to a Heavy Single
90% of Heavy Set: 3×1
Bench Press
Work to a Heavy Set of 3
90% of Heavy Set: 2×2
(follow every set with 1 Legless Rope Climb)
Accumulate 2:00
Parallette L-Sit
For time:
1000m Run
100′ Handwalk
10 Rope Climbs
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Weightlifting
Deficit Power Clean + Clean
Work up to heavy 1+1
-then-
80% 2+1, 2+1
Block Clean Pull
105% 4×4
Back Squat
4×4 -choose weight-
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
